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Training Log Archive: acejase

In the 7 days ending Jun 17, 2012:

activity # timemileskm+m
  Running4 3:01:00 24.04(7:32) 38.69(4:41) 382
  Cycling2 1:37:00
  Orienteering1 1:24:07 6.74(12:29) 10.84(7:46) 294
  Stretching & Exercises4 55:00
  Twin Pram Running1 13:22 1.18(11:21) 1.9(7:03) 14
  Total12 7:10:29 31.96 51.43 690
  [1-5]9 6:26:43
averages - weight:81.3kg

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Sunday Jun 17, 2012 #

10 AM

Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Brooks Cascadia Yellow ones

Orienteering race 1:14:07 [3] 9.84 km (7:32 / km) +294m 6:33 / km
shoes: Brooks Cascadia Yellow ones

Orienteering out at Yankee Jacks where it was freezing. Really just planned to slow run the course and thats pretty much what I did. Maybe a bit quicker than slow run on the first to warm up and a bit slower on the hill at the end where it was thick. ENthusiasm levels extended to navigation where lowlight was drifting way right onto the fence on the long leg, setting myself back off in the correct direction and then drifting back again into the same fence. Nice one! Ran a section with Devil who had even less enthusiasm than me although we were cheered up by seeing Olle stuff one up (in his defence he must've run straight past it). Couldn't even coerce Devil into running the final loop he was so non-plussed. Got back to see the ultimate indication it was freezing - a small kid (in this case Max Walter) wearing all his winter clothes, wrapped in a picnic blanket and still crying his eyes out coz he was so cold. Packed the kids into the car - wasnt too hard as they were sheltering in the boot - and went home. Nice to get out.
9 PM

Stretching & Exercises 15:00 [0]

Saturday Jun 16, 2012 #

Note
weight:81.3kg

havent weighed mysefl for a while. not bad seeing had gigantic indian meal last night.
11 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Pegasus27 Grey/Green

Running race 46:07 intensity: (1 @0) + (20 @1) + (48 @2) + (3:31 @3) + (30:53 @4) + (10:34 @5) 12.35 km (3:44 / km) +115m 3:34 / km
ahr:162 max:172 shoes: Blue Lunar racers

ACT XC Champs at Stromlo, organised by the overly officious and bureaucratic Athletics ACT. 4 laps of 2.5k and 1 lap of 2k but Garmin measured 12.35. 1st half of the lap included a fair portion of downhill and last half uphill. Felt a bit weary but seemed to keep good pace, especially as from about 5k was on my own. Time pretty good for me as was splits - 1st k was 3.29, there was a 3.33 in there as well and the 5k was 18.16 - quicker than last weeks 5k park run. No splits over 4min ks although the last uphill k was 3.56. Good time and good signs. Thanks to Miss Jones and Frogga who looked after A&Z so BA and I could run. A sterling effort given Athletics ACT sticklers wouldn't let Grant run as he hadnt entered by 5pm Wednesday.

Note HRM bit dodgy.
C • that's why athletics is boo... 2

Friday Jun 15, 2012 #

1 PM

Running intervals 37:29 intensity: (40 @0) + (2:17 @1) + (5:15 @2) + (12:38 @3) + (16:14 @4) + (25 @5) 8.09 km (4:38 / km) +62m 4:28 / km
ahr:147 max:173 shoes: Blue Lunar racers

Something different and to compromise as wanted to do ints but didnt want to trash myself too much so did 5*1k at proposed marathon pace - 4min05 ks. was pleased to find it was hard to run this slow during intervals - doubt it will be come 35k. Great to run in the middle of the day - BA home on my Daddy-daycare day so I could nip out.
10 PM

Stretching & Exercises 15:00 [3]

Thursday Jun 14, 2012 #

8 PM

Cycling 1:07:00 [2]

Commuting in the dark. had intended to run at lunch or end of the day - lunch time got squashed and then end of the day just didnt want too. also suspicion of sinus infection wanted to hold off.

Wednesday Jun 13, 2012 #

5 PM

Twin Pram Running 13:22 intensity: (2:01 @0) + (4:00 @1) + (5:37 @2) + (1:28 @3) + (16 @4) 1.9 km (7:03 / km) +14m 6:48 / km
ahr:120 max:158 shoes: Pegasus28 White/Blue

Not worth trogging but hey - ran over to Y and then twin pram ran home. Havent done that for a while.
8 PM

Stretching & Exercises 10:00 [0]

Tuesday Jun 12, 2012 #

8 AM

Cycling 30:00 [2]

5 PM

Running intervals 57:13 intensity: (26 @0) + (4:10 @1) + (10:39 @2) + (15:56 @3) + (24:15 @4) + (1:47 @5) 11.93 km (4:48 / km) +148m 4:31 / km
ahr:148 max:181 shoes: Lunar Fly 2 Green/Black

Thought best to do intervals tonight and make this last hard week before Gold Coast. But given weekends exertions went a little easy on myself and did 6,5,4,3,2,1 with 1min recovery. Dark again so ayups on. 6,5,4 and first half of 3mins were on bike path, last ones were on bush tracks through Black Mtn Reserve and thus slower. Also i probably lost a bit of focus on pushing when hit the dark bush. Tired quads but pretty good speed on bike path ints - think races over last few weekends have helped speed.
C • love the Ay Ups.. 2

Monday Jun 11, 2012 #

5 PM

Running 30:11 intensity: (38 @0) + (22:36 @1) + (6:57 @2) 4.83 km (6:15 / km) +57m 5:54 / km
ahr:117 max:130 shoes: Pegasus27 Grey/Green

Blob recovery run over to Post Office and return a map ro ALJ/RobW household. Sluggish but no signs of anything more than tired legs.
8 PM

Stretching & Exercises 15:00 [0]

Including starting doing new side step exercise Cathy showed me on Friday.

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